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Athletes have higher pulmonary capacity than that of sedentary people. In fact, athletes consume between 12 to 20 times more oxygen per minute than someone who doesn't work out. Although this translates into a better athletic performance, it also means an increased production of free radicals.

What are Free Radicals?

Free radicals are highly unstable molecules that can destroy cells and cause degenerative diseases. They're formed during metabolism or due to exposure to environmental factors such as inhaling tobacco smoke.

What are Antioxidants?

Antioxidants are the body's first line of defense against free radicals. They're known as 'free radical scavengers' and protect cells from being destroyed by them. Under normal conditions, the body's internal defense system does a pretty good job protecting our cells.

But, as we have seen, athletes produce more free radicals than sedentary people and so are more exposed to their harmful effects. Several studies have shown that athletes who consume antioxidants are able to recover fast from workouts.

Antioxidants benefits

A scientific study published in the European Journal of Nutrition evaluated the relation between antioxidant consumption and levels of oxidative stress in basketball players. Some athletes were given 1 g of vitamin C, 600 mg of vitamin E and 32 mg of beta-carotene for a whole season.

Others were given a placebo instead. The supplemented group experienced a significant decrease in both lipid peroxidation and oxidative stress levels (*1).

How many antioxidants a day?

The number of antioxidants you need to consume every day will depend on a handful of factors:

1 - Duration and intensity of the workout: the longer you workouts are, the more antioxidants you need;